Life is not the same for women once they step into motherhood. Your body changes, and even the fittest moms struggle with fitness and weight management. Many female athletes, however, have proved that there is always a chance of making a comeback.
According to USA Today, Skylar Diggins-Smith, a renowned WNBA star, continues playing after having two children. Dearica Hamby is another player who has made a comeback in the WNBA league. Likewise, Serena Williams and Allyson Felix have participated in elite-level tournaments after childbirth.
Despite these success stories, returning to peak athletic performance after childbirth is not a mean feat. It is both a physical and mental journey, particularly when it comes to fitness. For women athletes, postpartum weight loss isn’t just about shedding pounds. Rather, it is about rebuilding strength, restoring confidence, and adapting to a new phase of life.
In this article, we will share some practical advice to help athlete-moms navigate this transition smoothly.
Figure Out Nutrition that Works for You
Nutrition plays a key role in postpartum recovery and weight loss, and it can be complicated for athletes. The postpartum period, particularly for breastfeeding moms, increases the demand for calories, protein, vitamins, and minerals.
The CDC notes that new mothers require 340-400 extra kilocalories daily when breastfeeding compared to the pre-pregnancy phase. Factors like activity level and body mass index can determine the exact figure. Obviously, the intake has to be higher for active athletes. At the same time, you don’t want to overeat and gain weight.
Prioritize balanced meals for the best results. Focus on nutrient-dense foods rich in protein, healthy fats, and complex carbohydrates. Also, choose foods high in iron, calcium, vitamin D, and choline. Lactating athletes also need extra fluids, with a recommended additional intake of 700 ml per day.
As an athlete making a comeback, you must fuel for performance and recovery. Undereating can compromise milk supply and slow recovery. Consulting a nutritionist can help you figure out nutrition that works for you and plan your diet accordingly.
Gradually Return to Exercise
No matter how enthusiastic you are, you must return to exercise gradually after having a baby. A gradual approach is key for safe and sustainable postpartum weight loss and athletic performance.
The Mayo Clinic offers some valuable advice for mom-athletes. An uncomplicated pregnancy and vaginal delivery means you can safely start exercising a few days after delivery or as soon as you feel ready. Those who had a C-section or a complicated birth must start only after talking to their healthcare provider.
Besides timing your return, you should also pick the right activities. Begin light walking during the early weeks, increasing by five minutes each week. Mat-based strengthening and postural exercises can be started after 6 weeks. At 7-9 weeks, you can add bodyweight exercises like squats and lunges, and single-leg stability work. Skip high-impact activities at this stage.
You can introduce resistance bands or light weights at 12 weeks. If feeling strong, start gentle impact activities like hopping or jumping jacks. Beyond this point, you can consider returning to running and higher-intensity sports. However, ensure that your core and pelvic floor are stable and strong. Consult your trainer to create an actionable back-to-track plan.
Schedule Realistic Workout Timelines
Setting achievable goals and timelines is essential if you want to steer clear of mom guilt after childbirth. Experts recommend a phased approach, starting with recovery, then moving to training, and finally competition. Each phase has unique needs, and timelines may shift depending on your sport and personal recovery.
You may consider switching to formula feeding or combination feeding at this stage. However, choose the formula brand wisely, avoiding cow-milk-based products. The ongoing NEC baby formula lawsuit highlights the risk of necrotizing enterocolitis among preemies fed on these formulas. Even a full-term baby may be at risk, so do not overlook this concern.
TorHoerman Law names brands like Enfamil and Similac as being held liable in these lawsuits. The sheer number and settlement amounts bring attention to the threat. You can opt for expressed breastmilk or safe products to ensure safety for your little one.
When returning to the field, you must also listen to your body. Recovery rates vary based on delivery type, complications, and individual health. Some may progress quickly, while others need more time. Work with experts to tailor your training plan to your specific needs and sports demands.
Prioritize Rest and Relaxation
Rest is one thing that postpartum athletes should not overlook. According to Johns Hopkins Medicine, sleep is often a struggle for new moms amid late-night feedings and diaper duties. However, getting enough shut-eye is the only way to stay healthy and give the best care to your little one.
Also, poor sleep is common postpartum and can hinder weight loss, recovery, and mental health. Imagine how missing out on these can affect your comeback as a professional athlete. Fortunately, catching up on your ZZZs is easier than you imagine. Help is close at hand as your partner, family, and friends can take on your duties while you rest after a workout.
Try relaxing with gentle movement, stretching, and restorative practices such as yoga or meditation. These activities promote sleep, aid recovery, and reduce stress. Do not overlook your mental health as postpartum is a period of immense change. Address mental health concerns and seek support. This will help you build resilience and regain your confidence.
FAQs
Can women athletes get back on track after childbirth?
Yes. Women athletes can return to their previous performance levels with individualized, research-informed guidance and robust support. The rise of successful athlete-mothers in elite sports has busted outdated perceptions and inspired new return-to-sport frameworks for female athletes.
How long should you rest after having a baby?
Traditionally, a six-week rest period was advised for new moms before resuming unrestricted exercise. However, current guidelines recommend a more nuanced approach. A woman can start gentle activities like walking and pelvic floor exercises within days postpartum. Later, she can progress to structured exercise over the first 12 weeks. The pace of activity depends on individual symptoms and recovery.
Can women play professional sports after delivery?
Absolutely. Many women are real-world examples of having resumed professional sports after childbirth, sometimes within months. A gradual, symptom-based return is the key. Women athletes looking for a comeback must prioritize core and pelvic floor stability. They must also adjust workout plans for individual factors like sleep, energy, and mental health.
Motherhood should not be the end of the track for women athletes. Many pro athletes have proved that there is a way back, and it starts with fitness and weight management. Remember . With the right approach and planning, it is possible to reclaim your strength, confidence, and competitive edge after childbirth.
